Warm up

6 min alternating EMOM:

15 double dumbbell deadlifts

3 wall walks

10 burpees

Shoulder press

Superset

A. Strict press – 7×3, increasing

B. 1 min double dumbbell farmer’s hold

Build up on weight from last week

Interval conditioning

5min AMRAP with buy in:

Buy-in: 400m run

Then amrap: 12 thrusters 95/65 lbs

12 toes-to-bars

— rest 2:30min

5min AMRAP with buy in:

Buy-in: 400m run

Then amrap: 9 thrusters 115/75 lbs

9 toes-to-bars

— rest 2:30min

5min AMRAP with buy in:

Buy-in: 400m run

Then amrap: 6 thrusters 135/95 lbs

6 toes-to-bars

Scaling options: V-ups instead of T2B

EVF360

Part A

15 min alternating EMOM:

12/10 cal ski

12 alternating dumbbell snatches 50/35 lbs

12 med-ball situps

Part B

For time:

10-9-8-7-6-5-4-3-2-1

Devil presses 50/35 lbs

lateral jumps over the dumbbells

push-ups